Duration: 55 minutes
Equipment: Barbell, Hand weight(s), Step or bench
Presenters: Des Helu, Glen Ostergaard, Reagan Kang, Khiran Huston, Ben Main, Vili Fifita, Kaylah-Blayr Fitzsimons-Nu'u

1. WARM-UP
Another World performed by Nash Blackhorse made famous by MEDUZA & HAYLA
Moves: Shoulder Roll, Deadlift, Deadrow, Upright Row, Triple Deadrow, Clean & Press, Squat, Alt Backward-Stepping Lunge

2. SQUATS
How to Treat You Right (Ruzer Remix) performed by Mia Pfirrman
Moves: Squat, Bottom Half Squat, Combination

3. CHEST
Check Mate performed by cin
Moves: Chest Press, Triple-Pulse Chest Press, Bench Pushup, Bottom-Half Chest Press

4. BACK
SMACK TALK performed by Shot Down made famous by ISOxo, Knock2, RL Grime, ISOKNOCK
Moves: Shoulder Roll, Deadlift, Deadrow, Combination, Clean & Press, Triple Wide Deadrow

5. TRICEPS
Its ok I'm ok performed by Stony Step made famous by Tate McRae
Moves: Kneeling Tricep Kickback, Kneeling Overhead Tricep Extension, Triple-Pulse Kneeling Overhead Plate Extension

6. BICEPS
HOT TO GO! performed by Shombre made famous by Chappell Roan
Moves: Shoulder Roll, Plate Curl, Rainbow Plate Curl, Triple Mid-Range Pulse Plate Curl, Combination, Bicep Curl, Triple Mid-Range Pulse Bicep Curl

7. LUNGES
My My My performed by Sofa Gunz made famous by Promise Land x Skullwell
Moves: Squat, Alt Backward-Stepping Lunge, Pulsing Lunge, Lunge

8. SHOULDERS
In My Mind performed by Curatorr made famous by Gabry Ponte, Giuseppe Ottaviani feat. Malou
Moves: Pushup, Combination, Standing Cobra, Standing Side Raise, Barbell Upright Row, Standing Overhead Press, Standing Corner Press

9. CORE
Candela performed by Sunlay
Moves: Shoot Out, Weighted Hip Bridge, Alternate Knee Drop, Hover, Diagonal Leg Lift, Alt Rotating Side Hover

10. COOLDOWN
Pocket performed by Heavend made famous by Rag'n'Bone Man
Moves: Lying Lower Back Release, Lying Glute Stretch, Lying Hamstring Stretch, Knees to Chest, Childs Pose, Kneeling Front Deltoid/Chest Stretch, Kneeling Hip Flexor Stretch, Shoulder Roll